Categories

Lessons

Cabbage and seaweed salad

Cabbage and seaweed salad

It is a light vegetable salad with a savory dressing.

Instructions

Handbag

Handbag

14 steps

Instructions

Glider

Glider

12 steps

Instructions

Dog

Dog

14 steps

Instructions

Spicy Gunkan-maki with Salmon

Spicy Gunkan-maki with Salmon

Raw salmon with hot sauce, wrapped in nori.

Instructions

Seated Lateral Raises

Seated Lateral Raises

Preparatory position: sitting on the edge of a bench, feet on the floor, dumbbells in hands near legs, we sharply raise dumbbells laterally to an angle 90 degrees, then we lower dumbbells down.

Instructions

7

7

7 steps

Instructions

Ewer

Ewer

5 steps

Instructions

Love

Love

6 steps

Instructions

Bowline Knot

Bowline Knot

An ancient knot, known for thousands of years, that is sometimes called «the king of knots» for its multiple virtues and vast scope of application. It is easy to tie and untie, doesn’t slip off the rope and doesn’t jam. It is one of the four basic maritime knots.

Instructions

Seated Cable Rows

Seated Cable Rows

Preparation: Sitting, legs are rested against hand-rail and knees are slightly bent, straight back, hands are holding handles, then we pull a handle to waist and we strain shoulder blades together, we strain the back, then we come back into the preparatory position.

Instructions

Whale

Whale

17 steps

Instructions

Piano

Piano

11 steps

Instructions

Cowboy Hat

Cowboy Hat

16 steps

Instructions

Crown

Crown

16 steps

Instructions

Arm Circles

Arm Circles

Inhale and lift your arms up overhead with your palms facing forward, and exhale as you rotate your arms back behind you, keeping your palms facing forward. Make large arm circles backward 15 seconds. Then, repeat in the opposite direction (toward the front of your body) for an additional 15 seconds.

Instructions

Waterbomb

Waterbomb

20 steps

Instructions

Wood

Wood

8 steps

Instructions

Carla

Carla

11 steps

Instructions

Pizza with Olives

Pizza with Olives

A light and spicy pizza with pecorino romano and black olives. An extraordinary sauce with dried thyme, fresh basil and garlic enriches the flavor of the pizza without adding excessive calories.

Instructions Video

Tomcat

Tomcat

24 steps

Instructions

Mouse

Mouse

8 steps

Instructions

Incline Dumbbell Flyes

Incline Dumbbell Flyes

Preparatory position: lying on a back, shoulder blades strained together, we hold dumbbells, straight arms with palms facing inside, then we slowly lower dumbbells laterally and then we move them towards the center.

Instructions

stairs

stairs

Let’s begin a 3D drawing! If you don't have any previous experience with this kind of picture, we suggest you start with the simplest drawings, for example, a circle. When learning to draw in 3D, it’s best to use simple pencils with different grades of lead. If you can, acquire a special kit. Soft lead pencils make a darker and thicker line; hard lead pencils a thinner and lighter line. In addition, when drawing in 3D you must sometimes bear down harder and sometimes more lightly

Instructions

Hiccup

Hiccup

19 Steps

Instructions

Cat

Cat

9 steps

Instructions

Elf

Elf

8 steps

Instructions

Half Windsor

Half Windsor

The Half-Windsor is a bit smaller than the normal Windsor and easier to do. It makes a slightly asymmetric triangular knot of medium size that is still suitable for formal events. The knot looks good on all types of collars including an open-collar and is ideal for wider ties of light and medium fabrics.

Instructions

Wide-Grip Pulldown Behind The Neck

Wide-Grip Pulldown Behind The Neck

Preparatory position: sitting, feet under rollers, wide grip of handle, then we pull a handle over the head and we bring shoulder blades together, then we come back into the preparatory position.

Instructions

Pose 37

Pose 37

Pose 37

Instructions

Victoria

Victoria

This is an improved version of the Four-in-Hand knot with an additional turn of the wide end across the knot. This turn makes the Victoria knot longer and wider which is good for shirts with wide collars. Take into account that due to its simple structure the knot tends to work loose and will require adjustment during the day. The Victoria knot uses a bit more length of the tie than the Four-in-Hand, which can also be beneficial in case the tie is too long.

Instructions

Jasmine

Jasmine

7 steps

Instructions

Boat

Boat

16 steps

Instructions

Dumbbell Straight Leg Deadlifts (Romanian row)

Dumbbell Straight Leg Deadlifts (Romanian row)

A preparatory position: feet shoulder-width apart, straight back, we hold dumbbells near legs in front of ourselves, then we raise dumbbells one after another.

Instructions

Dog

Dog

15 steps

Instructions

Pose 10

Pose 10

Pose 10

Instructions

French dumbbell bench press

French dumbbell bench press

Preparatory position: lying on a back, shoulder blades strained together, elbows are bent at an angle 90 degrees, elbows turned upwards, then we completely unbend arms and we raise dumbbells up and then we come back into the preparatory position.

Instructions

Glute Bridge

Glute Bridge

The legs should be bent at an angle of 90 degrees. Do not bend your back too much.

Instructions

Step Ups

Step Ups

Attempt to keep the back straight. Do not climb the toe.

Instructions

House

House

4 steps

Instructions

Pose 35

Pose 35

Pose 35

Instructions

Pose 23

Pose 23

Pose 23

Instructions

Lake

Lake

9 steps

Instructions

Octopus

Octopus

57 steps

Instructions

Dinosaur

Dinosaur

29 steps

Instructions

Jewel

Jewel

14 steps

Instructions

Chica

Chica

10 steps

Instructions

Girl

Girl

9 steps

Instructions

H

H

8 steps

Instructions Video

Snowflake

Snowflake

11 steps

Instructions

Tip Toe Squats

Tip Toe Squats

Attempt to keep the back straight.

Instructions

Skunk

Skunk

10 steps

Instructions

Valka

Valka

11 steps

Instructions

Anna

Anna

14 steps

Instructions

Pose 13

Pose 13

Pose 13

Instructions

Swan

Swan

8 steps

Instructions

J

J

7 steps

Instructions Video